Does Boxing Build Muscle

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Do Boxing Workouts Help You Gain Muscle?

What is the first thing that comes to mind when you think of boxing? Do you recall Rocky Balboa landing a jab, cross, and uppercut combo during a tense fight against Apollo Creed? Perhaps you recall boxing legends such as Iron Mike Tyson, Sugar Ray Leonard, or Joe Louis competing for the champion's belt.

Cardio and strength training in a boxing gym aren't always the first things that come to mind when you think of boxing, but they should be.

Boxing is no longer thought to be only for the world's most aggressive men. Boxing training and boxing exercises are now a workout routine that anyone can try, and they're also an excellent way to gain muscle. Whether you're the meanest and strongest bodybuilder on the block or your brand new to the exciting world of fitness, developing a boxing training routine is an excellent way to exercise for all fitness levels because it constantly challenges you to grow and become the very best version of yourself.

If you want to learn more about the exciting sport of boxing and how it can help you gain muscle, buckle up and keep reading—we've got you covered.

A Short History Lesson

Did you know that boxing is one of the world's oldest combat sports? Boxing was very different from the sport we all know and love today when it first appeared in the ancient Olympic Games. Fighters, also known as gladiators, used to wrap their fists in tough leather that was enhanced with special copper and iron brackets, effectively turning their fists into deadly weapons. In fact, the fights typically didn’t end until the demise of one of the opponents. Boxing faded away with the spread of religion and the fall of the Roman Empire, only to resurface in the 18th century in the United Kingdom.

As time went on, rules and regulations were eventually put in place, known as the Queens berry Rules, which are still used to this day. Some of the rules, which were established in 1867, are as follows:

  • There will be no wrestling or hugging.
  • Each round lasts three minutes, with a one-minute break in between.
  • Gloves are required, and they must be of good quality and brand new.
  • A man down on one knee is considered down and is entitled to the stakes if struck.
  • Spring-loaded shoes or boots are not permitted.

Fortunately, you don't have to be in top fighting shape for your first match against a punching bag—as previously stated, boxing workouts are accessible to people of all fitness levels, even if you've only ever done home workouts.

What Muscles Are Required for Boxing?

When training for boxing, you should focus not only on your muscle groups and boxing stance, but also on your cardiovascular system. This system is composed of muscles and organs such as your heart and lungs, which assist you in maintaining the force and speed of your punches by pumping oxygen through your bloodstream to fuel your muscles. With that in mind, it goes without saying that having a strong cardiovascular system is essential if you want to gain body weight in muscle. Why do you think boxers are always shown working out with a jump rope or doing burpees on TV and in movies?

A boxing workout will require you to use the following muscles:


When it comes to boxing, many people don't think about their hips, but they're actually very important! The hips are primarily in charge of holding your lower body and legs together. They can also generate a significant amount of power by pivoting your entire body when necessary. Furthermore, your hips play an important role in your overall balance. Because your hips are so close to your body's center of gravity, having stronger hips means you have better control over your balance, which is one of the most important factors in boxing. The efficiency and effectiveness of your defense, offense, movement, and overall fighting ability are all determined by your balance.


You will definitely feel the burn in your shoulders after a good boxing workout. Because all of the power generated by your legs, hips, and core is filtered through the shoulder joints, the shoulders are crucial for punch endurance. When boxers' arms become too tired to hold up their fists to defend their heads or even throw a punch, it is usually due to tired shoulders. This is due to the fact that the shoulder muscle is located on the edge of the arm and is relatively small in comparison to the task of supporting the entire arm. From a physics standpoint, it's easy to see why the shoulder gets tired so quickly! Aside from the boxing workout, weight training can help strengthen the shoulders and increase stamina during the boxing workout.


The calf muscles are the muscles that run from the back of your ankles to the back of your knees. They assist you in pressing your toes into the ground and raising your heels. In boxing, you use them every time you throw a punch by initiating a step in the direction of the punch—footwork is crucial, and your calves play an important role when you step your left or right foot forward to throw a punch.


Because their primary function in boxing is to connect the power to the opponent, the arm muscles are all about power delivery. We already know that the arms are not responsible for generating power; your legs do that; however, the power that flows from your lower body through your core to your shoulders is what propels your arms to deliver each powerful punch. The arms do not generate power; rather, they connect it, which is why it is critical in boxing to have fast arms rather than powerful arms.


All of the power you need in boxing comes from the ground, and because your legs are connected to the ground, they are in charge of pushing it off the ground to generate power throughout your entire body.

The primary muscles used are the quadriceps and hamstrings, which are located on the inside of your thigh. Your quads and hamstrings work together to move your body in the direction of a punch after your calf muscles assist you in lifting your heels off the ground. Again, it is the legs that generate the most power, not the upper body, the triceps, or the chest. Lunges are beneficial! In fact, if you look closely at many of history's most dynamic and strongest boxers, you'll notice that they all have great legs more often than great arms or massive chests. You won't find massive triceps or overdeveloped pecs, but you will often find strong, powerful legs. This is not to say that pushups, pull-ups, and dumbbells should be eliminated from your routine—balanced power is essential!

Muscles of Small Size

Some of the body's small muscle groups are last on the list, but certainly not least. The neck, for example, is used for punch resistance. Many fighters in boxing strengthen their necks. They do this to help prevent whiplash and to avoid being hit by punches in a more vulnerable angled position. The muscles that make up your fists are another example. A tighter fist means your hand will deliver a much more powerful punch. At the same time, a tighter fist means your hand is less likely to be injured because the bones don't have much room to move or become misaligned.

To summarize

So, will a boxing training workout assist you in gaining muscle? Yes, the answer is YES!

Boxing is a fantastic full-body workout that will help you build muscle in your legs, hips, core, arms, chest, and shoulders. Strength, speed, hand-eye coordination, agility, endurance, and power can all benefit from it. Furthermore, boxing is an excellent way to strengthen your cardiovascular system by keeping your heart rate elevated, which can give your heart and lungs a good workout. Weight loss, stress reduction, improved self-esteem, and improved posture are some of the additional exceptional benefits of boxing.

There are numerous methods for getting in shape, but it can be difficult to find an effective exercise routine that keeps you coming back for more. Another advantage of boxing is that workout classes are constantly changing to avoid boredom and keep you on your toes. So, if you're looking for the ultimate way to get in shape, gain muscle, and have some fun, boxing is for you!

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